1. How do I actually meditate?


There are many ways to meditate. The most common is to sit in a comfortable position,

keeping your spine straight while sitting upright on a chair or crossed legged on the floor.

It is commonly considered that you will experience a better Meditation before a meal rather

than after a meal.


Focus on something until your attention transcends the random thoughts and mental

chatter that may be occurring in your head. The thing that you focus on could be one of the



• A solid object (usually a candle flame or flower)

• A picture (usually a mandala which is a highly coloured symmetrical painting)

• A mantra (words or a sound repeated out loud or in your mind)

• Your breath (observing not altering the rhythm of your breathing)

• A guided visualisation (picturing images and situations as guided by a voice or that

you imagine for yourself)


Guided visualization is very useful for bringing you into a meditative state quickly.

Alternatively, visualization may be used once a meditative state has been reached to

produce specific results.


You are often not aware of all the mental activity that you are engaged in. Meditation asks

you to focus and allow your mental activity to settle down. If you find yourself caught up in

a thought pattern while trying to meditate gently bring yourself back to the object of your

focus. It is normal to experience itches and other body sensations, if this occurs relax and

simply observe.


Regularly practicing Meditation will result in you becoming more peaceful, calm and



2. What are the benefits of Meditation?


Meditation is great for stress management. With regular practice, you will experience

relaxation, increased awareness, mental focus, clarity and a sense of peace.


As Meditation involves becoming more aware and more sensitive to what is within you,

facing unpleasant parts of yourself is sometimes part of Meditation. This added awareness

and clarity can help you advance your spiritual growth and clear negative emotional

patterns you are attached to. This can be a catalyst to positive changes in many areas of

your life.


The following physiological effects of Meditation have been proved through clinical

research. Meditation assists in:


• Reducing blood pressure

• Lowering pulse rate

• Decreasing metabolic rate


3. When is the best time to Meditate?


Meditation will benefit you at any time.


Many people believe that first thing in the morning is the best time to meditate. They

believe that the hectic pace of the world has not yet begun, so it is easier to establish the

right ambience. Meditating in the morning also lets you carry some of the energy and peace

of the Meditation into your day.

Meditation practiced at other times allows you to throw off some of the accumulated stress

of the day and rejuvenate yourself for the next activity.

It is best to choose times that suit your personal schedule. Having a specific time of the day

or week set aside for Meditation helps with your self-discipline and maintains regularity.


4. How long should I Meditate for?


When you first learn to Meditate, you might find it is not possible to do it for more than

10-15 minutes. After some practice you will be able to meditate for longer periods.

Many people meditate for 20 - 60 minutes each day, but the right duration and frequency

must be an individual choice.

5. Is Meditation affiliated with religion?


For some people, Meditation is primarily a spiritual practice, or it may be closely tied to the

practice of a religion such as Hinduism or Buddhism. Meditation is a fundamental practice

in most eastern religions, used for contacting ‘God’ or your Higher Self.

The Christian religion touches upon Meditation with Biblical statements such as “The

kingdom of heaven is within you”.


“If prayer is talking to God, Meditation is listening to God” - Anon


On the other hand, Meditation is also used in the business, medical and sporting worlds, for

stress management, to develop positive mindsets and as a relaxation technique. Meditation

involves contacting that place within you that is calm, peaceful and rejuvenating.

Depending on your own beliefs, the type or structure you choose for your Meditation and

the style of Meditation you choose, you can be in touch with the following:


• Your inner child

• Your higher self

• Your soul

• God

• The spirit world

• Differing brain wave activity

• The silence within you


Almost everyone has already meditated in one form or another. Every time you wash the

dishes and are off dreaming and unaware of your surroundings you are in a meditative

state. The same applies to when you are driving your car on autopilot and arrive at your

destination without really remembering how you got there; you were in a type of

meditative state.


6. Why do some people listen to music when they meditate?


Peaceful music can help establish the right atmosphere. Especially if you find it difficult to

actually sit still and start your Meditation. You can use music to mask the noise of the

outside world (traffic or neighbours). Some people use music every time they meditate, or often, while others prefer silent meditation and never use it at all. It is a personal choice.


7. Why do I need a teacher?


You will find a teacher to be an invaluable aid in learning Meditation techniques and

ensuring you are practicing correctly. When you are beginning Meditation, you will usually

have questions which a teacher will be able to answer for you.


A Meditation class allows you to experience the benefit of meditating with a group of

people. Most people find they have some of their best Meditations while meditating in a

group, because there is a collective energy and focus present.


Many different techniques are taught, some more spiritual in nature and others mainly

concerned with stress management and relaxation. It is important that you find what works

for you.


8. What is the difference between Meditation and concentration?


Concentration can be a part of Meditation. You concentrate when you begin your

Meditation. After the initial period, as your thoughts subside, you keep your awareness

spontaneously, this is Meditation without concentration.

9. What's the difference between Meditation and my thought process?


Your thinking process requires energy and is the result of stimuli in your environment.

Meditation attempts to transcend the activity of thinking. After regular Meditation you will

become aware that you are separate from your thoughts and that there is an awareness

that exists independent of thought.


10. What's the difference between Meditation and relaxation?


Relaxation is a benefit of Meditation. You can relax in many ways such as a hot bath or

playing sport. Often, relaxation still engages the thought process; Meditation attempts to

transcend the thought process. Meditation often produces deep relaxation and is much more effective at reducing mental and physical stress than general relaxation techniques.

11. What are the rules of Meditation?


Meditation styles that have deep traditional and religious roots often have strict guidelines.

More contemporary styles are more concerned with individuality and so rather than rules,

there are a few recommended guidelines for best results:

• Meditation practice should be done every day, preferably at the same time

• Meditation is best done before a meal rather than after a meal

• A special place should be set aside for Meditation, if possible, which should be quiet

and private

• Sit (or lay) with the spine straight

• Some teachers argue that a vertical position is better (a chair is ok to use).